Archive for the ‘training’ Category

quick updates, days 8 and 9

Day 8: Monday: I felt really good on Monday, inspired to eat healthy and i was full of energy! meals as follows:

  • breakfast: oatmeal, almond milk, chia seeds. duh
  • lunch Amy’s minestrone soup with kale and carrots on the side
  • dinner: 2 halves (1 whole) stuffed pepper (stuffed with brown rice, onion, mushroom, carrot, vegan sausage), and mashed cauliflower on the side. I don’t think my portions are what anyone would call “correct” but i figured it was mostly all veggies with no bad stuff in there so i went to town. overall a good food day 🙂

Also on Monday I sucked it up and FINALLY made soup! I have been eating those Amy’s soups for the last 500 weekdays in a rows and since i am not rich i figured i should just make some goddamn soup instead. I made lentil veggie soup and it’ll probably last my all week! hurrah!

Day 9: Tuesday. workout:

  • 30min run walk. 5min running followed by 1min walking repeating. this felt great. thank god. some pain in my groin on the right side afterward but i streched for .03 seconds after so i should be fine right?
  • followed this up with 25 minutes on the precor. i fucking hate this machine, i never feel comfortable on it but the regular ellipticals were taken. booo.

Tuesday eats as follows:

  • breakfast: oatmeal almond milk chia seeds
  • lunch: homemade lentil veggie soup and kale w/ carrots and zucchini
  • snack: 2 ricecakes with sunflower seed butter and pear slices
  • dinner: vegan rueben with tortilla chips from the co-op. BAD BAD BAD. holy shit i felt so sick after eating this. the co-op is awesome cuz they have so much vegan food but it’s like the fast food of vegan food. so greasy and full of sauce and processed fake meat n cheese.I thought i was gonna barf after eating this. (it doesn’t help that it’s the biggest sandwich hey serve, it’s literally like the size of my head and of course i ate the whole thing). so yea no bueno

Wednesday morning i skipped the gym in the morning and skipped breakfast. wow i still felt super shitty from that sandwich the night before. lesson learned (hopefully)


day 6 day 7. week one done!

November 5, 2012 1 comment

day 6 and day 7. My first weekend in this challenge to eat proper portions and skip the fried food. Well, there was some good and some bad. Let’s start with Saturday

  • breakfast: tofu scramble from the co-op. Tofu, 2 vegan sausage patties, 2 slices of toast ,and potatoes. A lot of food. Very full.
  • lunch/dinner (i eat at weird times on the weekends): Packaged noodles, rice and dumplings that Paul bought. It was really yummy, 660 calories.
  • post dinner snackeroo: sunflower seed butter, jam, pear, and chocolate chip sandwich on ezekial bread

Not the greatest but not terrible. I really really really need to start cooking for myself more. The more i keep track of what i eat, the more i realize how much i buy packaged or go out to eat…just a thought… On to Saturday’s workout:

  • 40 horrible minutes on the elliptical. hill intervals. I felt like i was gonna barf. I’ve felt this way before and i have FINALLY diagnosed the problem. I forgot my water bottle so i didn’t drink anything during this time. even though i slammed a gatorade afterwards, the damage was done. I was dehydrated. This is totally reminiscent of other times i’ve felt sickly and nauseous after a workout. it’s always when i don’t have water with me. BAM i am so smart. note to self- mas agua.

Sunday eats:

  • breakfast: earnest trail mix granola bar and a piece of toast with earth balance
  • lunch: 100 miller lights during the packer game and a crappy veggie burger at the bar with tomato, lettuce, pickle, onion, ketchup, and mustard
  • snack: chocolate almond fudge cliff bar. i was drunk and wanted it so bad. worth it. That shit was epic
  • dinner: balsamic tofu sandwich from beans and barley with chips n salsa

Sunday’s pre-packer workout was actually fantastic. which i got in bright and early in the morning due to daylight savings time. Seriously i woke up so early…

  • 10 minute warmup on the ARC Trainer

circuit 1

  • 3 x 12 each arm cable punches
  • 3 x 12 each side cable twists
  • 3 x 12 each arm cable shoulder press
  • 3 x 12 underhand cable pulldowns
  • 3 x 12 lat pulldowns

circuit 2

  • 3 x 12 each leg split lunges #40
  • 3 x 12 leg press
  • 3 x 12 each side hip push out machine
  • 3 x 12 hip pull in machine (wtf seriously i could look up the name of these)
  • 3 x 12 each side oblique twist machine

I felt good after this full body workout. I worked hard! And props to me for getting my butt to the gym 7 days in a row!!

I’m totally un-thrilled about my eats this weekend though. it doesn’t look horrible when i write it out but the portion sizes of everything i ate were way off. which is what i’m trying to watch!! I did skip the fries at the bar which is big of me. especially when i’m drinking! small success…i don’t eat at such scheduled times on the weekends like during the week so it’s more difficult for me to think about my food choices. we also have kind of a brunch tradition where we either make a pretty big brunch or go to the co-op. this is an area where i need to watch portions. this going out to eat thing is going to kill me as well. I secretly like going out because they always give you a shitload of food and i’m all like oh look, a meal! i shall eat it all! as opposed to making something at home which would not be nearly as big. Like can you even buy sandwich buns in the store that are that huge? I’ve never seen it.

well week 1 is done and in the past.there was good and bad but at least I am mindful of my goals. i hope to do even better in week 2! Starting with this morning’s workout:

  • 25 minutes on the stairmill
  • 3 x back n forth cross over lunges holding med ball
  • 3 x 12 seated rows
  • 3 x 10 deadlifts
  • 3 x 45 seconds of quick dumbbell shoulder presses #10 each
  • 3 x 20 reverse lunges twist holding med ball
  • 3 x 30 quick push back arms straight out with resistance band
  • 3 x 30 quick push back arms straight down with resistance band
  • 3 x 12 each leg scissors sit ups holding med ball straight up. i gotta remember these they were killer
  • 3 x 7 pushups holding the medball with handles, feet on the bosu

day 4. im bored because i am boring

day 4

I am the most boring person ever, i swear. As of today I have officially eaten the same things for breakfast and lunch for the past 847627364 weekdays in a row. officially. wanna hear all about it? maybe i’ll start taking pictures of soup and oatmeal like everyone else so i can be more interesting. teaser – it looks mostly like soup and oatmeal.

  • breakfast: oatmeal w/ almond milk and chia seeds. shocker
  • lunch: Amy’s split pea soup w/ kale and carrots on the side. double shocker
  • snack: 2 rice cakes with sunflower seed butter IMMEDIATELY upon getting home
  • dinner: a can o green beands and an Amy’s california burger on sprouted ezekial with ketchup, mustard, veganaise, kale, and mushrooms. aaaaaaand 2 miller lights (doh!) I know i said i need to watch the alcohol intake but a couple friends i hadn’t seen in a while invited me out for drinks last night and i was like fuck it. i thought miller light would be a good alternative to my usual spotted cow but it was mostly jsut not very yummy.

So not too bad! i really need to stop buying those Amy’s soups and just friggin make my own. That shit is like $2.50 a can. I might as well be going out to eat for lunch every day the way i’m spendin. Maybe i’ll make a big batch o soup this weekend…but let’s be realistic…i’ll probably just take naps instead…

at least today is friday friday friday! this is what i did at the gym this morning…

25 minute run/walk on the treadmill. 3 minutes running (5.5), 1 minute walking (3.7) repeating. about 2 miles. My shin started to give me some grief toward the end. ugh, of course. followed this up with

circuit 1

  • 3 x 20 V-Ups
  • 3 x 15 hamstring curls on an exercise ball
  • 3 x 12 each one arm kneeling rows #22.5
  • 3 x 12 lateral arm raises #10 each
  • 3 x 12 front arm raises #10 each

circuit 2

  • 3 x 20 shoulder shrugs #50
  • 3 x 10 pushups
  • 3 x 12 each hamstring push ups from med ball. (wtf, i don’t know what anything is called)
  • 3 x 12 leg raises while holding #10 med ball up

circuit 3

  • 4 x 20 shoulder shrugs #50
  • 3 x 12 each side bends #25
  • 3 x 12 each sitting bouncing med ball side to side

Workout was okay, but i really am having a hard time challenging myself lately. I haven’t been sore in a while which is usually a good indicator that i worked hard. this probably just means i’ve reached my full potential and can stop what i’m doing and eat more vegan cookies…or maybe i just need some help. that’s why i have been toying with some ideas for switching up my workouts. i’ve been looking into some classes and different gyms around town and i think it’s time to try something new to really kick my butt and give me a challenge. Things i’m considering:

– crossfit gyms in milwaukee. appealing but mucho dinero

-drench. another gym that i’ve heard will make you barf and turn you into a fitness machine. intriguing…

-yoga or hot yoga. i have like 40 groupons for yoga places because i always think i want to do it. then i think about it more and i fall asleep just thinking about it. i know its probably really good for me and would help me not get injured but i just cant get excited about yoga!

-parkour. HAHA JUST KIDDING. i’d die. i just ran out of ideas..

I need suggestions i think.

Day 3 kickin ass

Day three done! And not too shabby! After my sesh with Ali yesterday i had some really crazy foods for breakfast and lunch! Just kidding i ate the same boring shit I eat every day…

  • breakfast: oatmeal w/ almond milk and chia seeds
  • lunch: Amy’s vegetable barley soup and kale salad with more leftover lentils
  • snack: apple
  • dinner: i didn’t feel like cooking and since Paul wants me to fail at life and health, he suggested we go out to eat to one of our fav restaurants ever. crud…im helpless. we go to Comet. but i did good and SKIPPED THE FRIES! this is huge because i love their fries. omg omg omg i’m so amazing. I had the vegan leghorn sandwich (vegan bacon, vegan cream cheese, jam, lettuce, onion, tomato, pickle, cucumber on wheat bread) with the lame old side salad w/ balsamic. paul even asked if they had vegan pumpkin anything for dessert since it was halloween. thank bejezus the waitress said no or else i would have cried myelf to sleep from the guilt of a sugar overdose. i also skipped the beer even though i reaaaaaally wanted a pumpkin beer.

Obviously i’ve now mastered the art of going out to eat and not get booze and fried food. i can die happy and am the most successful person ever. i will celebrate buy high-fiving myself all day today.

On to this morning…it was a weird one. When I got to the gym I realized that I FORGOT MY SHORTS. disaster. All i had were the THERMAL ski leggings that i was wearing because it was so cold out. somehow I made it through 30 minutes of hill intervals on the elliptical in those babies before i thought i was gonna drown in sweat. I finished with a strength routine…

circuit 1

  • 3×15 back extensions on exercise ball
  • 3×12 overhead triceps extensions #25
  • 3×15 shoulder shrugs #25 each
  • 3×12 each side split lunges #20 each (actually it wasn’t until my 3rd set that i realized i was holding one #20 weight and one #17.5 weight. wtf)
  • 3×12 dumbbell bench press #22.5 each

circuit 2

  • 3×15 shoulder shrugs
  • 3×12 each one arm plank dumbbell rows #15
  • 3×25 crunches- legs straight up holding #10 med ball up

and before i left i decided to rummage through my gym bag without watching what i was doing resulting a HUGE fucking cut on my finger from my razor. blood all over the sink at the gym; the poor girl doing her hair next to me looked like she was gonna barf. i don’t blame her, i thought I was gonna barf too. now i have so many bandaids on my finger it’s hard to type. great start to what is sure to be a great day!

day 2 in the bag

2nd day of my challenge to eat correctly portioned meals and avoid fried food entirely until Thanksgiving went well! Not perfect, but good enough!

  • breakfast: oatmeal made with 1 C almond milk and 2 tbsp chia seeds (I eat this like every day)
  • snack: 1 banana
  • lunch: Amy’s chunky vegetable soup, kale salad with carrots and leftover lentils
  • dinner: 2 slices (which is more like 4) vegan pizza from Whole Foods. 2 schlitz beers

Not awesome, but not bad either! I wanted to have another snack in the afternoon but held off! hurrah for tiny successes! good thing too because when I got home I was huuuuungry and Paul had bought the pizza and beer. Arghh he will single handedly ruin my challenge! Just kidding I was totally willing to stuff my face with all that white dough and delicious fake cheese 🙂 What’s good is that we ate this at around 5:30PM so I had a long time to digest before bed! (I’ve been sort of trying not to eat after 7:00ish. sort of being the opperative word.) I am also trying to really limit by alcohol and high calorie drink consumption too. I don’t want to drink my calories, I want to chew them! I’m pretty good about most drinks but I do love beer and mimosas and am often in denial of how many calories of it I consume from those. Overall, not the best meal for dinner but I don’t think I really overdid it and I didn’t even have a craving for anything the rest of the night which is huge! even when Paul suggested we make popcorn! I’m a health machine, I’m telling ya.

I am going to try and remember my workout with my trainer this morning which was a good one…

First I did about a lil run/walk that I failed to get in yesterday. This felt good! No shin pain at all! SCORE. I did 3min running 1 min walking for about 23 minutes.

circuit 1

  • 3 x 30 seconds quick alternating shoulder presses #10 each
  • 3 x 30 seconds quick cross punches #10 each (YOW my shoulders!!)
  • 3 x back and forth walking side squat with kettle bell swings

circuit 2

  • 3 x 20 shuffle steps over bosu ball w/ 8# in each hand
  • 3 x 10 resistance band bicep curls counting to 5 on the way down. very last one hold at 90 degrees until failure
  • 3 x 15 TRX T-ups

circuit 3

  • 2 x 20 squat and throw med ball up wall and catch
  • 2 x 20 seated on bench bouncing med ball side to side
  • 2 x back and forth spriderman crawls (not even gonna try to explain this one…)

Ended with foam rolling. Ahh love it.

I really like my personal training sessions but Ionly have one left and I don’t think I’m going to buy more. SO EXPENSIVE. I’ve learned a lot of basic things that I can take into creating my own workouts from here on out. One thing that will definitely be tough will be getting up every morning to get to the gym. At least on my training days two days a week, I am forced to get up and go to the gym and work hard. Now it will be completely up to me to not only get my butt out of bed each morning but to put in the same amount of effort that I am now! And it’s getting so cold out!! I can do it I can do it I am the shit Nothing will slow me down. Maybe that will be my mantra from now on…or maybe not…

Instead of buying more personal training I am thinking about puting that money towards a different type of class or gym. I want to keep switching up my workouts but I need help sometimes. The issue is that working out at the WAC is so convenient because it’s like 3 blocks away from where I work. Therefore it’s easy to work out before or after work. If I start going elsewhere my life will not be as convenient and I will definitely freak out and crumble into a fat couch potato who can’t remember what it’s like to have goals or energy. Or maybe that’s a bit extreme and I should stop being a brat and learn that being inconvenienced is not the end of the world…sighhhhhhhhh

day 1. killed it

Hola! I’m popping in for a quick update! So I’m about 24 hours into this challenge and I’m feeling good about it so far! (even though it’s only been a day, big whoop right?) Yesterday my meals went like so:

  • breakfast: oatmeal made with 1 C almond milk and 2 tbsp chia seeds
  • lunch: Amy’s vegetable barley soup with a side of carrots and cucumber slices
  • snack: a banana
  • dinner: leftover lentil sloppy joe on sprouted ezekial bread with kale salad (cucs and chia seeds)

That was a great food day for me! I thought about dessert in the form of cereal or a piece of fruit with sunflower seed butter but I waited about an hour and the craving totally went away! I felt super strong and awesome! I think that the only reason I always eat a little something for dessert is because it’s become habit. And bonus, when I woke up today and thought about the food choices I made yesterday, I felt so friggin proud of myself! Like obnoxiously proud. Bam, day 1: totally rocked it’s bitch-ass

So far today has been good too! Still feeling fairly motivated, chuggin along at work…This morning I got in 30min on the stairmill. Level 11 intervals. Whoo I thought my heart was gonna explode. I tried for a little run/walk afterwards but it turned into 20min incline walking on the treadmill. I was beat! I’ve been a little hungrier today but no insanely intolerable cravings yet…

Well that’s about all, i’m gonna try to update this blog more often to document my progress and how i feel so if some of these update posts get redunadant I do apologize.

Workouts and a CHALLENGE!

A quick update of my workouts…

Friday: I actually went to the gym Friday morning! Usually that’s my day to sleep in but for the 5th morning in a row I made it! 30 minutes on the stairmill followed by a strength routine that I’m not sure if I can remember but I’ll try

  • 4×12 resistance band upright rows
  • 4×12 resistance band bicep curls
  • 3×20 V-ups
  • 3×12 each one arm dumbbell rows #22.5
  • 3×12 each one leg dumbbell deadlifts #25
  • 4×12 each split lunges #15 each
  • 3×12 dumbbell bench press #22.5 each

Saturday: Made it to Planet Fitness early in the afternoon and did 40 minutes of elliptical intervals followed by

  • 3×12 one leg dumbbell deadlifts #25
  • 3×12 each split lunges #15 each
  • 3×12 hammer curls #15 each
  • 3×12 overhead triceps extensions #25
  • 2×12 each one arm dumbbell rows #20

Took Sunday off and went to 6 FLAGS for fright fest!! Tons of fun but super cold…it was great to see Kelly and Jake and go on a fun little day trip!

Monday: 1 hour with Ali in the morning. Lets see if I can recap

  • 10 min stairmill warmup
  • 3x each walking same leg lunges with #10 help above head. (weight in opposite hand of leg lunging forward)
  • 3×12 each squat to one arm shoulder press #10
  • 3×15 each cable shoulder presses
  • 1×15 external shoulder rotation on cable
  • 1×15 internal shoulder rotation on cable
  • 1×15 bent arm cable push downs
  • 3×15 back extensions #10
  • 3×25 v-ups on a bench
  • 3×15 hamstring curls on back with ball
  • 3×20 mountain climbers knee to opp arm with hands holding ball with handles
  • 3×20 med ball side tosses with Ali
  • 3x30sec each resistance band one arm squated rows
  • 3×15 squats on a bosu with shoulder press (bar)

I’m trying to recap these workouts with Ali so I can repeat them in the future. I know that the way I describe some of the things we do makes zero sense but I think it’s enough to help me remember 🙂

I like to read and Janetha posted a link to a “Turkey Day Challenge!” that is hosted by her gym. It sounds really interesting and I am going to try my best to participate on my own! The idea is to recommit yourself to health and clean eating before the holiday onslaught of food occurs by completing a set amount of workouts and making a measurable goal for yourself. I’m going to make a few minor adjustments to the challenge for myself.

1. You may eat NO ADDED SUGAR. I’m going to change this to You may eat NO FRIED FOOD. Because I need to step away from the french fries. I find that if I don’t eat fried food for a while I stop craving it…but once I start again, it’s hard to stop.

2. You must complete 5 GPP workouts per week PLUS three extra 30 minute cardio sessions per week. Well we don’t have a GPP here but my goal is to get creative with my workouts. My personal training ends this week so I will need a new motivator to get up and work out! I need to challenge myself and change it up. I have thought about trying out a few gyms around town as well as yoga or hot yoga. I need to step out of my comfort zone!

3. You are to pick a health related challenge to stick to. Once picked, you should post this healthy challenge and how you will be accountable for compliance to it. For example: you may choose to begin a few rounds of BCD & post (daily) whether or not you stuck to it.

  • I choose the following challenge: Eat healthy & correct portions of breakfast/lunch/dinner. Breakfast and lunch are not so difficult for me but dinner is a problem. As well as weekend brunch. I need to focus on portion control. Too often I will scoop up the same portions as Paul does and I need to remember that I don’t need that much food. I also snack at night and often eat dessert. I am sick of working my butt off in the gym and not seeing the body that I want because I can’t control myself in the kitchen. It seems that every time I get close to liking the way I look, I deem myself “good enough” and go on a weeklong binge of chips and salsa. I need to remember that you don’t just get to your happy place and then stop. It’s a continuous thing to stay healthy. And healthy=happy. A few motivators to help me focus:

– 2 upcoming weddings we’re attending. Always wanna look good at weddings!

– Family get-togethers for the holidays! Call me shallow but I love when members of my family tell me I “look like I’ve been working out.” I thinks they notice more because they don’t see me every day so it’s easier for them to see changes. As opposed to Paul who sees me every day and probably just doesn’t notice small changes as much.

– Indulging during the holidays. If I eat healthy and feel good going into the holidays, I won’t feel so guilty about indulging in the treats that I love! I want to enjoy the football brunch foods, holiday cookies, and yummy cocktails and this means that I should be prepared to fully enjoy those things by eating healthy and clean otherwise.

Another facet to this challenge is “The TEETH.” Which means you have to put some teeth into it. Which means it has to hurt to break your commitment. My goal to eat healthy portions may be a bit hard for me to measure but I do know when I’ve gone overboard and will hold myself accountable. Not eating fried foods is very easy to measure. I am trying to think of a good way to hold myself accountable…I’m thinking that every time I mess up, I put $5.00 in a jar that in the end I will donate to a charity of my choice. I am making it $5.00 because $1.00 is too small of an increment to phase me but $10.00 is too much. I still have to pay rent! I’m not sure if this is the best incentive for me…I’m trying to think of something better that will really motivate me to not mess up…but it’s all I have for now and I can start with it.

So here we go! I am hoping that a real challenge will help motivate me and give me the kick in the ass to reach the goals that I have been so close to attaining for so long.